WEBVTT

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- What's up everyone,
Welcome to Yoga with Adriene.

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I'm Adriene,
and today on the channel

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we have on the go yoga,
or street yoga.

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Take your yoga off the
mat and into your everyday.

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This is something that
I thought fell in line with

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our Back to Basics month
just remembering that yes,

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the yoga's about the poses,
but we can take the principles

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of yoga and our experiences
and the tools of yoga and

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all those yummy
things that we

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talk about all the time 
off the mat too.

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And so, you can do this video 
in your street clothes. Yay!

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You can memorize
these little things

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and let them inspire
you to do things off your mat.

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Maybe you're waiting in line,

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maybe you're
waiting for class to start,

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maybe it's a
study break for you,

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maybe you're super pissed
off and you exit a room to cool

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off and so you have these
things at your fingertips.

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Kind of what you do 
with it is totally up to you,

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but this is just a reminder and
a little play time for us all

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to remember that you don't
have to always have 15 minutes,

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a yoga mat, and some
shmancy tight pants on.

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Dang it,
I'm wearing tight pants.

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But you can do this
in your street clothes.

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Alright, let's hop
on the mat, or not.

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Let's hop into our bodies
and learn some street yoga.

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(upbeat music)

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Alright, so the first pose 
we're going to learn today

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or practice
today is Mountain Pose.

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This is definitely a situation

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where there is more
than meets the eye,

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kinda more always available.

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And this is the number one pose

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that I think I've
taken into my everyday life.

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So I take off the
mat and into my world.

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We're going to
practice it together.

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This may be a beginning
Mountain practice for you,

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so you might just start slow and
begin to connect to the feet.

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If you're 
deepening your practice

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or you're reminding
yourself of these principles,

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really start to breathe deep,

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even here, even in this
quick little sequence,

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nice, full breaths.

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Everyone, let's come feet
hip width apart to start.

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Go ahead and lift your toes.

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Press into all 
four corners of the feet

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so you're gonna press 
into the ball joint of

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the big toe then the ball
joint of the pinky toe and

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then really shift your
weight back into your heels.

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Then release your toes down.

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And then we're
just gonna rock front,

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rock back,
rock front, rock back.

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And you might 
close your eyes once

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you know what you're doing
(chuckles)

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and just feel where
you're carrying your weight.

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And then, we'll soften the
knees and see if we can spread

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awareness out through all
four corners of the feet.

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So you might not close
your eyes and rock front,

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rock back anywhere in place,

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but you can connect to your
feet even if they're in shoes

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and just draw energy up
from the earth as you spread

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awareness
throughout the whole foot.

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Then to keep 
drawing energy up the body.

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And we'll just take a 
couple of breaths here as

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we loop the shoulders
forward, up and back.

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So big breath in,
soft knees.

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And on a big breath out,

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kinda tack a little weight in
your fingertips here.

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Begin to open up
through the ears, the shoulders.

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Open up through the ears?

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You know what I mean.

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So, a couple more
loops here on your own.

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So we just tackled the feet,

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we drew energy up 
through the body,

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we looped the shoulders,

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we found a little
energy in the fingertips.

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Now draw energy up
through the crown of the head.

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And see if you can grow a little

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bit taller and
longer through the torso.

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Now this is something
you can do anytime anywhere,

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I think, within reason,

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so don't get all fancy
on me in the comment box.

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Tuck your pelvis,
let your tailbone grow heavy.

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Imagine the crown of the head

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is like the tip or
the top of the mountain.

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The fingertips, the arms,
gently down at the sides.

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Take a deep breath in,
and a deep breath out.

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Deep breath in.

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Long breath out.

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Cool, to finish
Mountain Pose today,

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this is a great
thing I can do in line,

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waiting,
or any time really.

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I'm gonna interlace the
fingertips behind my tailbone

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and draw the knuckles
down and away as I open out,

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just opening the chest.
A lot of us do this naturally,

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so if you do this with a
little awareness of your feet,

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a little softness in the knees,

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and an openness of
the chest and heart,

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I think you can
really turn your day around.

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So take a deep breath in here,

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lift your sternum 
up towards the sky.

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And then release.
Shake it off.

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Alright, next thing 
we're gonna do,

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we're gonna keep 
the feet hip width apart

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so you can build 
this off of your Mountain.

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And we're gonna 
take the hands to

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the hips here,
loop the shoulders,

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open the chest,
lift your heart.

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So coming out
of this un-crumple.

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We tend to go into
our habitual selves

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when we're waiting
or just on the go,

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sinking into one hip,
hunching over, of course,

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the cell phone back.

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We're trying to give ourselves

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a little stretch here
to come out of that

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and re-program, hopefully.

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Hands come to
the waistline here,

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we stand up nice and tall.

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Then I'll take my
right fingertips,

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reach 'em up and over,
nice and easy.

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This is something you
can do in a public place.

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You can either
really embrace it,

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or you can just close your eyes

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or soften your gaze and get
a little side body stretch in.

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So take a deep breath in,
and a long breath out.

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Relax your shoulders.
One more deep breath in.

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And then we'll come
to center and switch.

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Nothing fancy here,
nice and easy.

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Stretching through
the left side body now.

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Again, notice that the shoulders
are starting to creep up here

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so relax them down.

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Find a little movement,
find what feels good.

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And then we'll
take a deep breath in,

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and then use the
exhale to shake it off.

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Okay, the next thing we're
gonna do is a nice quad stretch.

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Really connecting 
to the lower body

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and really
doing it in a mindful way.

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Chances are you've done
this stretch before naturally,

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especially if you like 
to run, walk, or jog.

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But we're gonna do it with
a little more intention,

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so really spreading awareness

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through your left foot as
you shift your weight over.

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So we're not just
collapsing into that leg,

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but we're really keeping
that lift that we connect to in

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Mountain Pose as we
grab the right ankle,

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connect to our balance to hold
onto that stability and focus

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you might find a
little point on the floor,

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or on the wall,
or something in front of you,

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around you,
to place your gaze upon.

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And then, when you've 
caught up with me here

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we're going to connect to
just that center channel

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of energy as it draws up.

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And you can do this 
kind of inconspicuously,

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or you can just go balls out.
(chuckles) Right?

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I tend to go balls
out a little bit more.

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I think this channel 
has just kinda opened me up

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to blammin' out some
Warrior II at the taco stand.

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But you want to
be true to yourself,

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you don't want to be
annoying to other people.

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You want it to feel good,

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but also,
just be mindful of others.

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Whatever, stretch.
Do your yoga, be bold.

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What's that quote,
that Marianne Cummings quote

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that Nelson Mandela shares?

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Anyway, rambling, quad stretch.

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Hug the right
knee into the center,

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lift your heart.

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Stand up nice and tall and then
just notice if you are rolling,

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this is a hard core tendency

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onto the outer edge of your
standing leg or the inner arch,

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and see if you can really
spread awareness through

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all four corners of the feet just
as we did in our Mountain Pose.

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Then breathe deep here, 
wherever you are,

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just be where you are today so

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if your heel's not
coming into the buttock,

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no worries, in time that 
muscle will get nice and long.

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If you're feeling adventurous,
reach your left fingertips

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around to
interlace with your right.

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Then loop the shoulders
and lift the armpit chest.

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So we're here.

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Breathe deep,

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bring a little
energy to your right foot,

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so you might flex
that right foot strong,

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or you can point the toes,

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but nice full
body connect here.

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Take one more deep breath.

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And then exhale, release.

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Awesome, same thing 
on the other side.

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Super easy here as we

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spread awareness
through the right foot,

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catch the left ankle,

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squeeze that left knee 
into the center line,

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and then find the
energetic body, super important.

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For me that's what makes it

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yoga on the go really as
opposed to just stretching

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when you're bored or
trying to use your time wisely,

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whatever that means to you.

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It's about connecting 
to your breath

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and your
energetic body as well.

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We give it a stretch here.

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Again, reaching the right
fingertips around to interlace,

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if it feels good. If not, might
keep that hand on the waist

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or on a chair,
or wall, or window sill.

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Take one more deep breath in,
full body experience.

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And then exhale,
shake it off.

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Okay, the next thing 
we're gonna do

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is a little neck
and shoulder love, okay?

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I do this all the time,
any time, any where.

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I'm a neck and shoulder whore.

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Can I say that?

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Okay, drop your
chin to your chest.

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This one you can sit down for,
this one you can do in the car,

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this one's a great one
for your yoga tool belt.

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I'm gonna stay
standing in Mountain,

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drop my chin to my chest,

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I'm gonna lean front,
lean into the toes.

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I'm gonna lean back,

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and then I'm gonna try to
square off through the feet.

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If you're seated,
just see if you can stack

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neck over heart,
heart over pelvis.

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Close your eyes here, trust,
take a deep breath in.

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Breathe into the 
back of the neck.

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Feel this line from the crown
of the head to the tip of the

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tailbone all the way
down to your two heels.

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And then we'll slowly rock
right ear over right shoulder

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stretching
through the left side,

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also connecting to a longer
breath here if it feels good.

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And then through center, 
chin to chest,

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and left ear
over left shoulder,

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and I just don't know how you

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don't connect to a
longer breath here.

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This is one of those
things that's so simple,

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but it's like…

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Okay, calm down,
or be patient, or…

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Okay, chin to chest, and then
we'll lift the head back up.

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Fingertips come to the
shoulders, elbows squeeze in.

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Inhale, lift your heart,
stand up nice and tall.

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Exhale, ground through all
four corners of the feet.

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Here we go,
drawing big cirlces.

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Elbows reach 
forward, up, and back.

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Taking your time here,
finding what feels good.

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Careful not to lock the knees.

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So these can grow 
larger and larger.

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If you feel inspired to move 
the head and the neck here,

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please do.
And you might here some,

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crackles (chuckles)

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with this movement,
a little soundtrack.

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And I don't know if
this is right or wrong,

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but what I do in
my personal life is,

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I do these things,
same with the neck rolls.

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I do them nice
and slow and mindful,

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but I do it
until the sounds stop.

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So if you think that's bad and 
I need to stop then let me know

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in the comments
and tell me why,

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but it's kind of nice.

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Like, I work out all the kinks,
that's how I know when to stop,

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and then I'm like, okay,

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all that cartilage
soundtrack is gone.

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Release, Mountain.

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Okay, last thing we're gonna do
is Uttanasana, a Forward Fold.

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This is awesome.

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I can't tell you how many times
I've taken the liberty to do a

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Forward Fold in a grocery store.

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So, apologies to 
the person behind me,

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or your welcome, anyway.

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Okay, so we are going to keep
the feet hip width apart here

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for now, of course you
can bring your feet together.

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If you're wearing
heels and you're doing this,

00:11:50.400 --> 00:11:52.320
(snaps)
I think of everything,

00:11:52.320 --> 00:11:54.000
you need to
be super mindful, okay?

00:11:54.000 --> 00:11:55.860
You need to close your eyes and

00:11:55.860 --> 00:11:59.460
visualize your anatomical body
and maybe slip your shoes off

00:11:59.460 --> 00:12:00.540
if you're in a
place where you can,

00:12:00.540 --> 00:12:02.520
or bend your
knees super generously,

00:12:02.520 --> 00:12:04.640
and keep the palms on
the tops of the thighs.

00:12:04.640 --> 00:12:05.640
Alright, you know what to do.

00:12:05.640 --> 00:12:07.577
Deep breath in.

00:12:07.577 --> 00:12:09.824
Big breath out.

00:12:09.824 --> 00:12:11.640
Deep breath in.

00:12:11.640 --> 00:12:14.102
And diving in.

00:12:16.110 --> 00:12:18.724
So some of these 
yoga on the go poses

00:12:18.724 --> 00:12:21.480
we blast through in
class so it's nice to remember

00:12:21.480 --> 00:12:25.170
you always have the tools
of yoga at your fingertips.

00:12:25.170 --> 00:12:27.240
So I'm bending my knees
super generously here,

00:12:27.240 --> 00:12:31.229
bringing the belly to
the tops of the thighs.

00:12:31.229 --> 00:12:33.260
You can grab your ankles.

00:12:33.260 --> 00:12:35.620
If you're in a festival setting
it's always nice to give your

00:12:35.620 --> 00:12:37.740
ankles a little
massage and take,

00:12:37.740 --> 00:12:39.880
even if it's 30 seconds here,

00:12:39.880 --> 00:12:43.620
to release the weight of
the head and shake it no and yes

00:12:43.620 --> 00:12:46.530
and maybe so.

00:12:46.530 --> 00:12:49.440
And you can be here 
as long as time allows,

00:12:49.440 --> 00:12:52.200
or come out, 
of course, nice and slow,

00:12:52.200 --> 00:12:54.406
you don't want to
get a crazy head rush,

00:12:54.406 --> 00:12:56.820
and we press into all
four corners of the feet.

00:12:56.820 --> 00:13:01.560
We do have the opportunity
to really pay attention to the

00:13:01.560 --> 00:13:04.200
foundations of
yoga even off the mat.

00:13:04.200 --> 00:13:07.380
It's really gonna
help with foot pain,

00:13:07.380 --> 00:13:11.100
hip pain, back pain,
emotional stress,

00:13:11.100 --> 00:13:13.120
all this stuff,
so it's super great.

00:13:13.120 --> 00:13:14.320
And then when 
you rise up to that

00:13:14.320 --> 00:13:15.840
Uttanasana you're literally at

00:13:15.840 --> 00:13:17.760
a place to
repeat this cycle over.

00:13:17.760 --> 00:13:19.320
So if you're
practicing this at home,

00:13:19.320 --> 00:13:22.140
just to get these
in your yoga toolbelt,

00:13:22.140 --> 00:13:25.200
you can repeat all the
poses that we just did now,

00:13:25.200 --> 00:13:27.360
rolling up,
so doing it as a sequence.

00:13:27.360 --> 00:13:29.566
Rolling up,
finding your Mountain,

00:13:29.566 --> 00:13:34.675
swimming the fingertips behind,
opening, side body stretch…

00:13:36.180 --> 00:13:37.440
Sorry, I had a little itch.

00:13:37.440 --> 00:13:40.140
Quad stretch, Uttanasana.

00:13:41.460 --> 00:13:44.760
Awesome, you can always take
a second to ground to the big

00:13:44.760 --> 00:13:47.340
picture, and we'll do
that to sign off today.

00:13:47.340 --> 00:13:49.260
So bring the palms together.

00:13:50.520 --> 00:13:51.510
Take a deep breath in,

00:13:51.510 --> 00:13:54.300
and we lift the
sternum to the thumbs.

00:13:54.300 --> 00:13:58.620
Take a deep breath out and
we bow the head to the heart,

00:13:58.620 --> 00:14:01.130
surrendering to
the big picture.

00:14:01.130 --> 00:14:03.551
Connecting to the big picture

00:14:03.551 --> 00:14:06.190
and also honoring
ourselves and one another.

00:14:06.190 --> 00:14:07.620
Thanks for sharing
your practice with me.

00:14:07.620 --> 00:14:11.620
Take your yoga off your
mat and into the everyday!

00:14:11.620 --> 00:14:12.650
Good luck.

00:14:12.650 --> 00:14:14.640
Namaste.

00:14:14.640 --> 00:14:19.936
(upbeat music)